Day 01
Monday
LEVEL 3
Change order each time
Sled Drag or Deadmill: 3 minutes
Walking Lunges: 3 minutes
Farmers Carry: 3 minutes
Box Squats: 3 minutes
Low Back Extensions: 2 sets of 20 reps
Ankle Weight Hamstrings: 50 reps
FRONT SQUAT
1-count pause to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black Week 2: 2 Red Week 3: 1 Black 1 Red Week 4: O bands
CONJUGATE DEADLIFT MAX
*Guys in season cut before max max. Pull something solid & keep it moving
Week 1: 3 mat deficit - no bands Week 2: 2 mat deficit - no bands Week 3: Off floor - against reds Week 4: Off floor - straight weight
3 SET BACK SUPERSET
Pulldowns or Weighted Pull-ups: 8-12 reps
1-Arm Rows: 8-12 reps (On last set do 1 back down set of 20-25 reps each)
3 SET BACK SUPERSET
Seated Rows: 8-12 reps
Face Pulls: 12-15 reps (On last set do 1 back down set of 20-25 reps each)
3 SET BACK SUPERSET
V-bar Pulldowns: 8-12 reps
Cable Pullovers: 12 reps (On last set do 1 back down set of 20-25 reps each)
BRICK CITY ABZ: 3 SETS
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps Low Back Extensions: 20 reps
LEVEL 2
Change order each time
Sled Drag or Deadmill: 2-3 minutes
Walking Lunges: 2-3 minutes
Farmers Carry: 2-3 minutes
Box Squats: 2-3 minutes
Low Back Extensions: 2 sets of 15 reps
Ankle Weight Hamstrings: 40 reps
FRONT SQUAT
1-count pause to a Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
*Guys in season cut before max max. Pull something solid & keep it moving
Week 1: 3 mat deficit Week 2: 2 mat deficit Week 3: Off floor Week 4: Off floor - straight weight
2-3 SET BACK SUPERSET
Pulldowns or Weighted Pull-ups: 8-10 reps
1-Arm Rows: 8-10 reps (On last set do 1 back down set of 15-20 reps each)
2-3 SET BACK SUPERSET
Seated Rows: 8-10 reps
Face Pulls: 10-12 reps (On last set do 1 back down set of 15-20 reps each)
2-3 SET BACK SUPERSET
V-bar Pulldowns: 8-10 reps
Cable Pullovers: 10 reps (On last set do 1 back down set of 15-20 reps each)
BRICK CITY ABZ: 2-3 SETS
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps Low Back Extensions: 15-20 reps
LEVEL 1
Change order each time
Sled Drag or Deadmill: 2 minutes
Walking Lunges: 2 minutes
Farmers Carry: 2 minutes
Box Squats: 2 minutes
Low Back Extensions: 2 sets of 12 reps
Ankle Weight Hamstrings: 30 reps
2 SET BACK SUPERSET
Pulldowns or Weighted Pull-ups: 8 reps
1-Arm Rows: 8 reps (On last set do 1 back down set of 15 reps each)
2 SET BACK SUPERSET
Seated Rows: 8 reps
Face Pulls: 10 reps (On last set do 1 back down set of 15 reps each)
2 SET BACK SUPERSET
V-bar Pulldowns: 8 reps
Cable Pullovers: 8 reps (On last set do 1 back down set of 15 reps each)
BRICK CITY ABZ: 2 SETS
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps Low Back Extensions: 15 reps
Day 02
Tuesday
LEVEL 3
Change order each time
Sled Drag or Deadmill: 3 minutes
Walking Lunges: 3 minutes
Farmers Carry: 3 minutes
Box Squats: 3 minutes
Low Back Extensions: 2 sets of 20 reps
Ankle Weight Hamstrings: 50 reps
WARMUP: 3 SETS
Banded Arrows: 20 reps Rotator Cuffs: 20 reps V-Bar Pulldowns: 20 reps
CONJUGATE BENCH MAX
All close grip
Week 1: 5 rep max Week 2: 3-count pause Week 3: 2-stop Pause Week 4: 1-count pause
BACK DOWN SETS ON FLAT BENCH
5 sets of 5 reps at 60-70% of max
HIGH REP PUMP SETS: 3 SETS
Lateral Raises: 25 reps Tricep Pushdowns: 25 reps
ABS: 4 SETS EACH
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 reps
LEVEL 2
Change order each time
Sled Drag or Deadmill: 2-3 minutes
Walking Lunges: 2-3 minutes
Farmers Carry: 2-3 minutes
Box Squats: 2-3 minutes
Low Back Extensions: 2 sets of 15 reps
Ankle Weight Hamstrings: 40 reps
WARMUP: 2-3 SETS
Banded Arrows: 15-20 reps Rotator Cuffs: 15-20 reps V-Bar Pulldowns: 15-20 reps
CONJUGATE BENCH MAX
All close grip
Week 1: 5 rep max Week 2: 3-count pause Week 3: 2-stop Pause Week 4: 1-count pause
BACK DOWN SETS ON FLAT BENCH
4 sets of 5 reps at 60-70% of max
HIGH REP PUMP SETS: 2-3 SETS
Lateral Raises: 20 reps Tricep Pushdowns: 20 reps
ABS: 3-4 SETS EACH
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps
LEVEL 1
Change order each time
Sled Drag or Deadmill: 2 minutes
Walking Lunges: 2 minutes
Farmers Carry: 2 minutes
Box Squats: 2 minutes
Low Back Extensions: 2 sets of 12 reps
Ankle Weight Hamstrings: 30 reps
WARMUP: 2 SETS
Banded Arrows: 15 reps Rotator Cuffs: 15 reps V-Bar Pulldowns: 15 reps
CONJUGATE BENCH MAX
All close grip
Week 1: 5 rep max Week 2: 3-count pause Week 3: 2-stop Pause Week 4: 1-count pause
BACK DOWN SETS ON FLAT BENCH
3 sets of 5 reps at 60-70% of max
HIGH REP PUMP SETS: 2 SETS
Lateral Raises: 15 reps Tricep Pushdowns: 15 reps
ABS: 3 SETS EACH
Straight Leg Lifts: 10-12 reps Knee-ups: 10-12 reps
Day 03
Wednesday
LEVEL 3
Change order each time
Sled Drag or Deadmill: 3 minutes
Walking Lunges: 3 minutes
Farmers Carry: 3 minutes
Box Squats: 3 minutes
Low Back Extensions: 2 sets of 20 reps
Ankle Weight Hamstrings: 50 reps
BACK SQUAT MAX EFFORT WORK
1 Rep Max
No pauses - work on hitting perfect spot to depth
BAND WAVE Week 1: 1 Red Week 2: 2 Red Week 3: 3 Red Week 4: 0 Red
STIFF LEG DEADLIFTS
5 sets of 5-12 reps
GHD
5 sets of 5 reps weighted if needed
LOW BACK EXTENSIONS
5 sets of 8 reps
ANKLE WEIGHT HAMSTRINGS
100 reps
TIB BAR
100 reps
ABS
Straight Leg Lifts: 2 sets of 10-20 reps with ankle weights
Straight Leg Lifts: 2 sets of 10-20 reps without ankle weights
Ab Bench: 5 minutes
LEVEL 2
Change order each time
Sled Drag or Deadmill: 2-3 minutes
Walking Lunges: 2-3 minutes
Farmers Carry: 2-3 minutes
Box Squats: 2-3 minutes
Low Back Extensions: 2 sets of 15 reps
Ankle Weight Hamstrings: 40 reps
BACK SQUAT MAX EFFORT WORK
1 Rep Max
No pauses - work on hitting perfect spot to depth
STIFF LEG DEADLIFTS
4 sets of 5-10 reps
GHD
4 sets of 5 reps weighted if needed
LOW BACK EXTENSIONS
4 sets of 8 reps
ANKLE WEIGHT HAMSTRINGS
80 reps
TIB BAR
80 reps
ABS
Straight Leg Lifts: 2 sets of 10-15 reps with ankle weights
Straight Leg Lifts: 2 sets of 10-15 reps without ankle weights
Ab Bench: 4 minutes
LEVEL 1
Change order each time
Sled Drag or Deadmill: 2 minutes
Walking Lunges: 2 minutes
Farmers Carry: 2 minutes
Box Squats: 2 minutes
Low Back Extensions: 2 sets of 12 reps
Ankle Weight Hamstrings: 30 reps
STIFF LEG DEADLIFTS
3 sets of 5-10 reps
GHD
3-4 sets of 5 reps weighted if needed
LOW BACK EXTENSIONS
3-4 sets of 8 reps
ANKLE WEIGHT HAMSTRINGS
60 reps
TIB BAR
60 reps
ABS
Straight Leg Lifts: 2 sets of 10-12 reps with ankle weights
Straight Leg Lifts: 2 sets of 10-12 reps without ankle weights
Ab Bench: 3 minutes
Day 04
Thursday
LEVEL 3
Change order each time
Sled Drag or Deadmill: 3 minutes
Walking Lunges: 3 minutes
Farmers Carry: 3 minutes
Box Squats: 3 minutes
Low Back Extensions: 2 sets of 20 reps
Ankle Weight Hamstrings: 50 reps
SPEED FRONT SQUAT
8 sets of 2 reps
BAND WAVE Week 1: 1 Red Week 2: 2 Red Week 3: 3 Red Week 4: No bands
CLEANS
8 sets of 2 reps
Week 1: Below knee Week 2: From floor Week 3: 1 bumper Week 4: 2 bumpers
JUMPS
5 sets of 5 reps
Week 1: Max height - 1 step Week 2: Max height - 1 step + 3-lb ankle weights Week 3: Max height - 1 step + 5-lb ankle weights Week 4: Max height - Run step, whatever jump high
KETTLEBELL SWINGS
3 minutes
ABS
Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes
LEVEL 2
Change order each time
Sled Drag or Deadmill: 2-3 minutes
Walking Lunges: 2-3 minutes
Farmers Carry: 2-3 minutes
Box Squats: 2-3 minutes
Low Back Extensions: 2 sets of 15 reps
Ankle Weight Hamstrings: 40 reps
SPEED FRONT SQUAT
7 sets of 2 reps
CLEANS
7 sets of 2 reps
Week 1: Below knee Week 2: From floor Week 3: 1 bumper Week 4: 2 bumpers
JUMPS
4 sets of 5 reps
Week 1: Max height - 1 step Week 2: Max height - 1 step + 3-lb ankle weights Week 3: Max height - 1 step + 5-lb ankle weights Week 4: Max height - Run step, whatever jump high
KETTLEBELL SWINGS
2-3 minutes
ABS
Straight Leg Lifts: 3 sets of 10-15 reps Knee-ups: 3 sets of 10-15 reps Ab Bench: 4 minutes
LEVEL 1
Change order each time
Sled Drag or Deadmill: 2 minutes
Walking Lunges: 2 minutes
Farmers Carry: 2 minutes
Box Squats: 2 minutes
Low Back Extensions: 2 sets of 12 reps
Ankle Weight Hamstrings: 30 reps
SPEED FRONT SQUAT
6 sets of 2 reps
CLEANS
6 sets of 2 reps
Week 1: Below knee Week 2: From floor Week 3: 1 bumper Week 4: 2 bumpers
JUMPS
3-4 sets of 5 reps
Week 1: Max height - 1 step Week 2: Max height - 1 step + 3-lb ankle weights Week 3: Max height - 1 step + 5-lb ankle weights Week 4: Max height - Run step, whatever jump high
KETTLEBELL SWINGS
2 minutes
ABS
Straight Leg Lifts: 2 sets of 10-12 reps Knee-ups: 2 sets of 10-12 reps Ab Bench: 3 minutes
Day 05
Friday
LEVEL 3
Change order each time
Sled Drag or Deadmill: 3 minutes
Walking Lunges: 3 minutes
Farmers Carry: 3 minutes
Box Squats: 3 minutes
Low Back Extensions: 2 sets of 20 reps
Ankle Weight Hamstrings: 50 reps
SHOULDER & UPPER BACK PUMP: 5 SETS
Banded Arrows: 20 reps Shrugs: 20 reps Lateral Raises: 20 reps
ARM PUMP “PIMP Walk” QUAD SET: 4-5 SETS
*4 exercises
#1 Rep Progression Hold Regular Curls
Pump one side Hold the other at 90 degrees 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps
#2 Barbell Skullcrushers
Super close-grip (hands almost touching forehead) for 30 reps
Drop set with 20-30 reps Band Skullcrushers
#3 Rep Progression Hold Hammer Curls
Pump one side Hold the other at 90 degrees 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps
#4 3-Way Straight-bar Pushdowns
60 reps 20-20-20 (close-medium-wide)
ABS
Straight Leg Lifts: 3 sets of 10-20 reps
Ab Bench: 5 minutes
LEVEL 2
Change order each time
Sled Drag or Deadmill: 2-3 minutes
Walking Lunges: 2-3 minutes
Farmers Carry: 2-3 minutes
Box Squats: 2-3 minutes
Low Back Extensions: 2 sets of 15-20 reps
Ankle Weight Hamstrings: 40 reps
SHOULDER & UPPER BACK PUMP: 4-5 SETS
Banded Arrows: 15-20 reps Shrugs: 15-20 reps Lateral Raises: 15-20 reps
ARM PUMP “PIMP Walk” QUAD SET: 4-5 SETS
*4 exercises
#1 Rep Progression Hold Regular Curls
Pump one side Hold the other at 90 degrees 1-1, 2-2, 3-3, 4-4, 5-5 reps
#2 Barbell Skullcrushers
Super close-grip (hands almost touching forehead) for 25 reps
Drop set with 20-25 reps Band Skullcrushers
#3 Rep Progression Hold Hammer Curls
Pump one side Hold the other at 90 degrees 1-1, 2-2, 3-3, 4-4, 5-5 reps
#4 3-Way Straight-bar Pushdowns
45 reps 15-15-15 (close-medium-wide)
ABS
Straight Leg Lifts: 2-3 sets of 10-15 reps
Ab Bench: 4 minutes
LEVEL 1
Change order each time
Sled Drag or Deadmill: 2 minutes
Walking Lunges: 2 minutes
Farmers Carry: 2 minutes
Box Squats: 2 minutes
Low Back Extensions: 2 sets of 12 reps
Ankle Weight Hamstrings: 30 reps
SHOULDER & UPPER BACK PUMP: 3-4 SETS
Banded Arrows: 10-15 reps Shrugs: 10-15 reps Lateral Raises: 10-15 reps
ARM PUMP “PIMP Walk” QUAD SET: 3-4 SETS
*4 exercises
#1 Rep Progression Hold Regular Curls
Pump one side Hold the other at 90 degrees 1-1, 2-2, 3-3, 4-4 reps
#2 Barbell Skullcrushers
Super close-grip (hands almost touching forehead) for 20 reps
Drop set with 15-20 reps Band Skullcrushers
#3 Rep Progression Hold Hammer Curls
Pump one side Hold the other at 90 degrees 1-1, 2-2, 3-3, 4-4 reps
#4 3-Way Straight-bar Pushdowns
30 reps 10-10-10 (close-medium-wide)
ABS
Straight Leg Lifts: 2 sets of 10-12 reps
Ab Bench: 3 minutes